It is very hard to induce an energy balance deficit and maintain adequate fuelling for training. There are two ways to give you this deficit:

• increase energy expenditure (exercise more)
• decrease energy intake (eat less)

Each gram of fat held by the body requires a deficit of around 3000 kcal - that's approximately a whole day's intake to lose somewhere! The best approach, is to try and eat away at this 3000 kcal figure over a period of time (i.e. 300 kcal per day) and to use both methods above. Practically, this might mean:

• increase your training volume by 20 mins per day (cycling gives you an energy expenditure of ~600 kcal per hour)
• decrease your calorie intake by 100 to 200 kcal per day - this is as easy as taking out a couple of slices of bread, or that Starbucks latte!

This type of approach should not compromise training if it is during a phase of low intensity work. It is harder to achieve calorie deficit during the toward the season or in the racing season itself:

1. the sessions are shorter, so less opportunity to increase expenditure
2. the higher intensity exercise is more challenging to recover from - any restriction on nutrition may compromise recovery
3. No-one should be thinking of using a race to burn calories, so you would enter the race sure that you have enough energy on board.

Talk with your coach - they will probably help you plan the best time in the year to reduce your weight IF its an issue in performance (see another of our FAQ)